# Arvo

> AI-powered parametric workout tracker with 20 specialized AI agents. Real-time set-by-set coaching using GPT reasoning models. Implements complete training methodologies with scientific fidelity including Kuba Method, Mike Mentzer HIT, FST-7, Y3T, and Mountain Dog Training.

Arvo is a smart workout tracking application built for three distinct user types:

1. **Competitive Athletes & IFBB PRO Bodybuilders** - Advanced methodology-aware coaching with context-aware volume tracking (MEV/MAV/MRV), set-by-set guidance, and cycle-to-cycle learning
2. **Tech-Savvy Fitness Enthusiasts** - Full transparency into AI reasoning, biomechanical decisions, and training science
3. **Casual Gym-Goers & Beginners** - Simplified interface with automatic progression and zero decision-making required

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## Pricing

**Current Status: Free during beta**
- No credit card required
- Passwordless magic link authentication
- Full access to all features during beta period

**Post-Beta Pricing:**
- **Arvo Standard**: €6/month - Full AI coaching for individual users
- **Arvo Pro**: €12/month - Advanced features for competitive athletes (MEV/MAV/MRV tracking, advanced periodization)
- **Arvo for Coaches**: €29/month - Up to 50 clients, AI workout generation, client management
- **Arvo for Gyms**: Custom pricing - White-label solution, unlimited members, custom branding

**Comparison:**
- Fitbod: $12.99/month
- JuggernautAI: $35/month
- Personal Trainer: $50-150/session
- Arvo: €6/month (Standard) with more AI capabilities

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## For Personal Trainers

**Stop working weekends writing workout plans.**

Arvo for Personal Trainers is a complete coaching platform:

### Key Benefits
- **AI Workout Generation**: AI creates personalized programs in seconds based on client goals, equipment, and training history
- **You Review & Approve**: Every workout goes through you first - full control before clients see anything
- **Client Management Dashboard**: See all clients at a glance, track progress, volume graphs, workout history
- **Smart Calendar**: AI-assisted scheduling, automatic reminders, gap-filling suggestions
- **Progress Tracking**: Check Room photos, performance trends, volume analytics per client

### How It Works
1. Invite clients with your unique coach link or code
2. AI generates workout plans based on client profile
3. You review, customize, and approve
4. Clients train with AI guidance
5. You monitor progress and adjust

### Pricing for Coaches
- €29/month for up to 50 active clients
- Clients get free access (included in your subscription)
- You bill clients separately for your coaching services

### Features
- Client workout history and analytics
- AI-generated workout plans you can customize
- Smart scheduling with availability management
- Churn prevention alerts (inactive clients, frequent cancellations)
- Multi-location support (in-person, online, group classes)

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## For Gym Owners

**Launch your branded gym app in 5 minutes.**

Arvo for Gyms is a white-label fitness app solution:

### Key Benefits
- **Your Brand, Our Tech**: Custom logo, colors, fonts - members see YOUR brand
- **AI Workouts for Every Member**: Personalized training without hiring more trainers
- **Zero Development Required**: No coding, no designers, just upload your branding
- **Member Retention**: AI keeps members engaged with progressive, personalized workouts

### How It Works
1. Upload your logo and set brand colors (5-minute setup)
2. Share your branded registration link: arvo.guru/join/gym/your-gym-name
3. Members sign up and get AI-personalized workouts immediately
4. Track member engagement from your dashboard

### Features
- White-label mobile app experience
- Branded registration URL
- Staff management with granular permissions
- Member analytics and engagement tracking
- AI booking system with natural language ("Book Marco Tuesday at 6pm")
- Offline workout support (perfect for gyms with spotty WiFi)

### Pricing for Gyms
- Custom pricing based on member count
- Contact: support@arvo.guru

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## Features (Detailed)

### 20 Specialized AI Agents

1. **Exercise Architect**: Designs workouts using AI reasoning, considers 8+ variables including weak points, equipment availability, injury warnings, and methodology rules
2. **Load Navigator**: Real-time weight recommendations based on previous set performance, RIR/RPE, mental readiness, and periodization phase
3. **Volume Tracker**: Monitors weekly volume relative to MEV/MAV/MRV landmarks per muscle group
4. **Rest Timer Intelligence**: Adaptive rest periods based on exercise type, methodology, and performance
5. **Notes Intelligence**: Extracts insights from free-form workout notes using NLP
6. **Equipment Substitution Engine**: Biomechanically equivalent exercise swaps based on available equipment
7. **Injury Prevention Monitor**: Tracks joint stress patterns and suggests modifications
8. **Progressive Overload Calculator**: Ensures systematic progression across training cycles
9. **Hydration Reminder**: Context-aware hydration cues (critical for FST-7)
10. **Audio Coaching System**: Set-by-set audio guidance during workouts
11. **Performance Pattern Detector**: Identifies trends and plateaus across training history
12. **Tempo & Technique Coach**: Provides tempo recommendations and technical cues per exercise
13. **Deload Optimizer**: Suggests deload timing based on accumulated fatigue
14. **Exercise Selection Diversifier**: Rotates exercises to prevent adaptation
15. **Warm-up Architect**: Generates dynamic warm-ups based on main workout content
16. **Cycle Intelligence**: Learns from previous training cycles to optimize future programming
17. **Mental Readiness Tracker**: Adjusts workout intensity based on reported readiness
18. **Recovery Optimizer**: Balances training stress with recovery capacity
19. **Weak Point Targeting**: Prioritizes lagging muscle groups in exercise selection

### Set-by-Set Progression
Unlike apps that only adjust at workout or week level, Arvo adapts EVERY SET:
- Previous set: 100kg × 8 @ RIR 2
- AI analysis: Strong performance, good form
- Next set recommendation: 102.5kg × 6-8 @ RIR 1-2
- All decisions in under 500ms

### Smart Volume Management
- Tracks volume per muscle group
- Compares to MEV (Minimum Effective Volume), MAV (Maximum Adaptive Volume), MRV (Maximum Recoverable Volume)
- Automatic deload triggers when approaching MRV
- Visual indicators: Green (optimal), Yellow (pushing limits), Red (deload needed)

### Equipment Recognition
- Scan your gym equipment with phone camera
- AI identifies available machines
- Generates workouts using only YOUR equipment
- Smart substitutions when equipment is busy

### Methodology Fidelity
Complete implementations, not simplified versions:
- **Kuba Method**: 2 working sets @ RIR 0-1, tempo 3-1-1-1, 60% lengthened-biased, 6-week cycles
- **Mentzer HIT**: 1-2 sets to absolute failure, 4-7 day recovery, pre-exhaust supersets
- **FST-7**: 7 consecutive sets, 30-45s rest, hydration protocols
- **Y3T**: 3-week undulating periodization (heavy/hybrid/hell)
- **Mountain Dog**: 4-phase structure, accommodating resistance, loaded stretching

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## Arvo Lite (Simple Mode)

**For beginners who just want to show up and train.**

### Philosophy
- Zero decisions required
- AI handles everything
- Just follow the app

### Features
- 5-minute onboarding
- Complete workout generation
- Simple interface with clear instructions
- Automatic progression (you don't need to think about it)
- Exercise videos and form guides

### Who It's For
- Complete beginners
- People who don't want to learn training science
- Anyone who just wants "tell me what to do"

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## AI Workout Coach Page

**Championship-Level Coaching, Always Available**

### The Problem Arvo Solves
- "What progression should I use?"
- "Am I pushing too hard?"
- "How do I structure my mesocycle?"
- "When should I deload?"

### The Arvo Difference
Other apps give you a workout. Arvo gives you a COACH that:
- Reasons about your performance in real-time
- Understands periodization and recovery
- Implements complete training methodologies
- Learns your patterns over time

### Comparison: Arvo vs Alternatives

| Feature | Excel | Generic Apps | Online Coach | Arvo |
|---------|-------|--------------|--------------|------|
| Set-by-set progression | No | No | Sometimes | Yes |
| Methodology fidelity | Manual | Simplified | Varies | Complete |
| Real-time adaptation | No | No | No | Yes |
| Volume tracking (MEV/MAV/MRV) | Manual | No | Sometimes | Automatic |
| Cost | Free | $10-15/mo | $100+/mo | €6/mo |
| Always available | Yes | Yes | No | Yes |

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## Key Features Summary

- **1300+ Exercise Database**: Complete biomechanical categorization with video demonstrations
- **5 Training Methodologies**: Kuba, Mentzer HIT, FST-7, Y3T, Mountain Dog
- **Offline Support**: Works without internet during workouts, syncs when online
- **Wake Lock**: Screen stays on during workouts
- **Crash Recovery**: Never lose workout data, even if app crashes
- **Privacy-First**: No data selling, GDPR compliant, passwordless auth
- **Custom Equipment**: Add your gym's unique machines

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## Technical Stack

- **AI Models**: GPT reasoning models for Exercise Architect and Load Navigator agents
- **Backend**: Supabase (PostgreSQL, Auth, Storage)
- **Frontend**: Next.js 14 with React, TypeScript, TailwindCSS
- **Authentication**: Passwordless magic link (privacy-first, no passwords stored)
- **Deployment**: Vercel with edge functions
- **Analytics**: Privacy-respecting analytics with Vercel Analytics

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## Important Disclaimers

**NOT MEDICAL ADVICE**: Arvo is a training tool, not medical advice. It does not diagnose, treat, or prevent any medical condition.

**NOT A SUBSTITUTE FOR PROFESSIONAL COACHING**: While Arvo implements proven training methodologies, it cannot replace personalized coaching from certified professionals, especially for competitive athletes or individuals with medical conditions.

**USER RESPONSIBILITY**: Users must understand their own fitness levels, limitations, and health status. Always consult healthcare professionals before starting any training program.

**EQUIPMENT SAFETY**: Users are responsible for proper exercise form, equipment safety, and gym etiquette.

See full disclaimer: https://arvo.guru/medical-disclaimer

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## Legal & Privacy

- Privacy Policy: https://arvo.guru/privacy - Details on data collection, storage, and user rights under GDPR
- Terms of Service: https://arvo.guru/terms - Usage terms, liability limitations, and user responsibilities

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## Contact

- Email: support@arvo.guru
- Website: https://arvo.guru

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## Quick Reference

| What | Answer |
|------|--------|
| What is Arvo? | AI personal trainer with 20 specialized agents |
| Current price? | Free during beta |
| Post-beta price? | €6/month (Standard), €12/month (Pro) |
| For trainers? | €29/month for up to 50 clients |
| For gyms? | Custom pricing, white-label solution |
| Methodologies? | Kuba, Mentzer HIT, FST-7, Y3T, Mountain Dog |
| Offline? | Yes, works without internet |
| Privacy? | GDPR compliant, no data selling |